It can be hard to start a meditation practice… the starting being the hardest part. So, stop procrastinating and take a couple of minutes to try one of the meditations below. And, do it again tomorrow. Then, the next day. And, so on. The effects of meditation are cumulative, keep going and you will see change in your life.
Remember to set your timer so there is no need to check your clock. Ignore any and all outside distractions while you are meditating – this time is for you! If you do get distracted (and you probably will), just refocus, no big deal, it’s part of the process.
If you are new to meditating, start with just a few minutes and gradually build up to a time that feels right for you. And on those more difficult days, remember there is a reason it is called a practice :-), not a perfection.
- Counting Meditation – Sit, counting your breaths up to 7, then begin again at 1. If you get distracted, just start again at 1.
- Meditation on the Breath – Sit, feeling each and every aspect of your breath, nothing more.
- Observing Meditation – Sit, watch your thoughts as they move across the screen of your mind. Watch, without becoming involved.
- Mantra Meditation – Sit, repeating a mantra/phrase, continually emptying your mind of everything else. I recommend the mantra “I am” (or in Sanskrit “So Ham”). Try this one.
- Mudra Meditation – Sit, bringing your hands into an appropriate mudra for you (perhaps touch fingertips lightly together. Or you can google “mudra”, you will find many options, all of which are said to elicit different responses in your body and mind). Let everything else go but the sensation of the mudra.
Try one or all of these meditation practices. Remember, different practices will resonate differently with everyone, sometimes you have to try a few before you find the one(s) most helpful to you. Do not be discouraged, you WILL find it.